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Wednesday, November 28 2012

Posted by Mandee on November 27, 2012   |   24 Comments

Check out the difference in this athlete’s hip extension on each of these lifts.

After seeing her muted hips in the photo on the left, look how well she was able to correct the problem.

Way to go blurry, perfectly color coordinating athlete!

 

Warm up:

instructor led stretching and agility work

400m run

 

WOD:

A. Back Squat: 5-5-5-5 E3MOM

B. “The Bear Complex”

5 rounds, with 2 minutes of rest between each round of:

7 rounds of…

1 power clean

1 front squat

1 push press

1 back squat

1 push press

Athlete decides on the weight, but each round should get progressively heavier.

 

Powerlifting:

A. In 20minutes, find a 1RM shoulder press

B. In 20minutes, find a 1RM front squat

C. Max reps strick HSPU

*REMINDER* Tonight will be our last powerlifting class. Get ready for Berry’s Barbell and Olympic Lifting Club starting this Saturday at 12pm!

24 responses to “Wednesday, November 28 2012”

  1. Tracey says:

    Outfit makes it all good!!!!!!
    Seriously, I learned a lot through these pictures and Mandee…of course. GOOD COACHING IS KEY!

  2. Eric says:

    Wow, maybe I need to take more pictures! What a huge difference, looking forward to OLY lifting more with CFHSV!

  3. Casey says:

    Diggin’ the pic. Helps me learn how to not only perfect my movement but also how to color coordinate:-)

  4. Stacey says:

    Tracey!! Looking fabulous, per usual…
    Matchy matchy = perfect form

  5. Tracy Roberts says:

    That is my friend. Smokin hot friend. Duh =)

  6. Clair says:

    What a great morning! Great coaching from Dennis and sheer awesomeness watching Mandee push through the last round of “The Bear Complex”! You are amazing!
    A. 105#
    B. 60#

  7. Meghan says:

    Great morning back with 0600! Thanks to Dennis for some stellar coaching. I know that “the bear” has made me cry before–it is always a humbling experience.
    A. 135#
    B. 75#

  8. AP says:

    205/95

    Compare your Bear to: 5/7/10, 12/5/11

  9. Tracey says:

    A.175#-185#
    This is a ruff estimate of 85% of 1rm. I have a hybrid cross over technique between a low bar BS and a true high bar BS.

    B.100#

    • Jamie not Jaime says:

      Tracey (or anyone else), do you see a big difference in your max squat between high bar and low bar? I would rather rest the bar on my shoulders for the high bar than keep the bar weight on my wrists for a low bar. I’m assuming sending your butt back is supposed to help with the low bar as opposed to keeping it straight with the high bar but my high bar is heavier by far. Flexibility is an issue with the shoulders as well.

      • Tracey says:

        Jamie, my low bar is heavier. I feel that my lower half can go back and down ( like a low bar) and my torso can stay tall ( like a high bar) therefore, I truely fail at traditional high bar squats.

  10. Michael says:

    Can someone explain to me the Bear Complex please. Is it 5 rounds of 7 reps of each? I didn’t know if the 5 rounds 7 rounds was a typo. Thanks!

    • Bear Grylls says:

      Michael, it is 5 rounds of 7 rounds….confusing it is.

      Hands must stay on the bar at all times.

      You will do the movements in that order one time…going from ground to power clean, immediately into a front squat, immediately to push press, immediately to back squat, immediately to push press, back down to the floor…repeat six more times…remember, no hands off the bar at anytime during the seven sets. Once you’ve completed the movements seven times, that’s round one.

      Four to go. It’s a burner!

      • Michael says:

        Thanks!

        • Mandee says:

          Not only must hands stay on the bar, you cannot rest at the bottom position. It must be touch and go! You can rest in the rack, and by securing the bar in the crease of your hips while you bend over and regrip, but you cannot rest at the bottom at all! That’s the killer!

  11. Kerri says:

    Also, for all you new CFHSV’ers….Here’s the link to add a pic to your comments.

    http://en.gravatar.com/

  12. Patrick says:

    A. 275#
    B. 65/75/95/115/125

  13. Justin says:

    Powerlifting
    180/295/17

  14. Mac says:

    A: 275#
    B. 75 / 85 / 105 / 125 / 145

  15. Kerri says:

    A) 155-sandbagging after a painful week of hammie/quad/lower back work
    B) 35/65/85/100(2)/95-note to self: Switch back to PP’s before failure!! (ideally in rep 3-4 of round 4